Most people know the importance of staying fit and eating a nutritious diet throughout the entire life cycle, but it is especially important to do as we get older. When we age, our bodies don’t function in the same way it once did, and we’re also more susceptible to certain illnesses and injuries as we age. Here are some common issues that can happen to our bodies as we grow older, and how regular exercise and proper eating habits can help combat these problems.

Common Age-Related Medical Conditions

Arthritis, Osteoarthritis, and Osteoporosis

Arthritis is the inflammation of the joints, which is a chronic condition and can be very painful. Osteoarthritis is a type of arthritis (the most common type) that’s caused by the normal wear and tear we put on our joints as we age. The other type, rheumatoid arthritis, is an autoimmune disorder where the immune system attacks the joints.

Osteoporosis, on the other hand, attacks the bones rather than the joints. Bones become so weak and brittle that they fracture and even break easily. Osteoporosis is more common in women because a deficiency in estrogen can lead to osteoporosis, but lack of exercise and a calcium deficiency can also cause osteoporosis.

Chronic Obstructive Pulmonary Disease (COPD)

COPD can be described as a group of diseases that impact the respiratory system, making it extremely difficult to breathe, including chronic bronchitis and emphysema. The number one cause of COPD is smoking, but constant exposure to lung irritants can bring on the disease as well.

Dementia and Other Neurological Disorders

Dementia is an umbrella term for memory loss and other issues with thinking in older age. Alzheimer’s is one of the most common types of dementia, with around 75% of all dementia cases being Alzheimer’s. Other types of dementia include vascular dementia, Parkinson’s disease and Huntington’s disease. All types of dementia are caused by brain cell damage, with different types of dementia being associated with damage to different regions of the brain.

Diabetes

There are different types of diabetes: gestational diabetes, prediabetes, Type 1, and Type 2, but Type 2 diabetes is the most common type that occurs in late adulthood. Almost all cases of Type 2 diabetes are caused by being overweight and or having an inactive lifestyle. Other risk factors include high blood pressure, high cholesterol, and being over the age of 45.

Heart Disease and Stroke

Those over the age of 65 are more likely to suffer from issues with the heart and blood vessels. The most common heart or cardiovascular diseases include congestive heart failure, atrial fibrillation, and coronary artery disease. Strokes are also very common later in life, and it affects the brain rather than the heart. Both heart conditions and strokes are life threatening conditions, so it’s important to seek medical attention if one believes they have symptoms of heart disease or a stroke.

How Exercising Helps Combat/Prevent These Conditions

Regular exercise can help prevent almost all of these common conditions in later life. Diabetes and heart conditions can be avoided by a healthy exercise routine, but so can osteoporosis. Exercise not only strengthens the muscles, but also the bones. This is why it’s important to begin an exercise regimen as early as possible, but it’s also never too late to start.

Some of the best exercises for the elderly include:

Sitting exercises, including chair yoga
Water aerobics (water takes pressure off the joints)
Pilates (helps with strength without the use of weights)
Walking

Engaging in these exercises later in life will keep the heart healthy and help maintain a healthy weight— along with a balanced diet. These exercises can also decrease the risk of broken bones, pressure ulcers, and bed sores, which are all conditions that are unfortunately associated with nursing home/elder abuse. Elders are more likely to be abused when they have a limited range of motion.

How a Healthy Diet Helps Combat/Prevent These Conditions

It’s not enough to just exercise every day (for most people) because nutrition also plays a vital role in overall health. While exercise can help lessen your chances of developing osteoporosis, so can eating a calcium and vitamin D rich diet since this particular mineral and vitamin combination helps with bone health. A healthy diet also lessens your chances of developing diabetes, heart disease, and having a stroke. There’s even research being done on the link between diet and developing dementia later in life.

A healthy diet means eating a variety of foods in these categories:

Fruits (including berries, citrus, and tropical varieties)
Vegetables (including cruciferous, sprouts, and even superfoods like matcha)
Whole grains (including nuts and seeds)
Lean meats (poultry, fatty fish) and protein (eggs, beans)

It’s best to start these healthy habits as early as possible to help limit your risk of developing these age-related illnesses. However, it’s never too late to start a healthy lifestyle— even if you’ve already been diagnosed with or experienced any of these health issues. Just remember to always consult your doctor before making any drastic changes.

This article appears in Jan 1 – Dec 31, 2022.